Junk Journaling for Beginners: How to Start, What to Use & Why Messy Pages Can Feel So Freeing
A junk journal might contain a grocery receipt, a piece of packaging you liked, a handwritten thought, a magazine clipping, an old envelope, a doodle and a piece of washi tape—all on the same page.
Nothing has to match.
Nothing has to look polished.
And that is part of the appeal.
Unlike a traditional journal that may rely mostly on written entries, junk journaling combines writing, scraps, found objects, paper, images and everyday materials to create pages that can be as simple or elaborate as you want.
For anyone who has ever opened a beautiful blank journal and immediately worried about ruining the first page, junk journaling offers a very different invitation:
Use the page.
If you have been wondering how to start junk journaling, what belongs in a junk journal, or whether you need special supplies, this beginner's guide will help you get started with materials you probably already have.
What Is Junk Journaling?
Junk journaling is a flexible style of journaling that incorporates found, leftover, repurposed and decorative materials alongside writing.
A junk journal might contain:
Receipts
Ticket stubs
Scrap paper
Old envelopes
Postcards
Magazine clippings
Product packaging
Tags
Stickers
Lists
Handwritten notes
Doodles
Photographs
Fabric scraps
Wrapping paper
Pages from an old planner
Interesting paper from mail
Quotes or words cut from magazines
You can write extensively in your journal or barely write at all.
Some pages may become miniature collages. Others may contain nothing more than a receipt, a date and one sentence explaining why you kept it.
There is no single correct way to make a junk journal.
Junk Journaling vs. Traditional Journaling
Both forms of journaling can give you a place to record your thoughts, but the process can look very different.
Type of Journaling | What You Might Include | Good Choice If You Like... |
Junk journaling | Scraps, receipts, images, notes, stickers and writing | Hands-on creativity and flexible pages |
Traditional journaling | Longer written entries | Processing thoughts through writing |
Prompt journaling | Answers to specific questions | Having a starting point |
Gratitude journaling | Things you appreciate | Short, reflective entries |
Creative journaling | Drawing, color, collage and writing | Combining creativity with reflection |
Decision journaling | Pros, cons, questions and observations | Thinking through choices |
Sensory journaling | Things you notice through your senses | Paying closer attention to everyday experiences |
You do not have to choose one style.
A junk journal can contain gratitude lists, traditional journal entries, prompts, drawings and memory keeping all in the same notebook.
Why Do People Like Junk Journaling?
One reason junk journaling can feel easier than traditional journaling is that it gives you more ways to fill the page.
You do not have to sit down and think:
What am I supposed to write about?
Instead, you might begin by attaching a coffee sleeve from a café you visited.
That reminds you who you were with.
You write two sentences about the conversation.
Then you add the receipt and circle what you ordered.
Suddenly you have journaled without ever starting with a traditional journal entry.
For people who enjoy working with their hands, visual materials can provide an easy entry point into reflection.
You Don't Have to Make a Beautiful Junk Journal
Search for junk journals online and you may find elaborate vintage-inspired books filled with lace, perfectly coordinated papers, antique-style images and carefully layered pages.
Those journals can be beautiful.
But yours does not have to look like that.
A junk journal can also look like this:
A grocery receipt taped crookedly to a page
Three words written in the corner
A paint sample you liked
Part of an envelope
A movie ticket
A doodle
A torn piece of wrapping paper from a gift
Your journal does not need an aesthetic.
You also do not need to create pages that are attractive enough to share on social media.
The journal can simply be yours.
How to Start Junk Journaling
If you have never tried it before, keep your first attempt extremely simple.
Step 1: Find a Journal
You can use:
A blank notebook
A composition book
An old planner
A sketchbook
A binder
A handmade notebook
An inexpensive journal you already own
You can even create a journal from folded paper.
Do not worry about choosing the perfect book. The goal is to give yourself somewhere to experiment.
Step 2: Gather a Small Container of Materials
Walk around your home and collect a few things you would normally recycle or throw away.
For example:
An envelope
A pretty piece of packaging
A receipt
A tag
A magazine
Scrap paper
A greeting card
A small paper bag
Tissue paper
Then add basic supplies such as scissors, tape, glue and a pen.
You now have enough to start junk journaling.
Step 3: Choose One Item
Do not try to design an entire page.
Choose one piece of paper or ephemera that interests you and attach it to the page.
Then ask yourself:
Why did I choose this?
Maybe the colors caught your attention.
Maybe it reminds you of something.
Maybe you simply like the texture.
Write down whatever comes to mind.
Step 4: Add Something Else
Add another scrap, word, sticker, doodle or thought.
Continue until you feel finished.
Your page does not have to look complete in the traditional sense.
Stopping when you want to stop is enough.
What Do You Need for Junk Journaling?
Probably less than you think.
Here's a simple junk journaling starter kit.
Supply | What You Can Use | Do You Need to Buy It? |
Journal | Notebook, planner, sketchbook or homemade pages | No |
Adhesive | Glue stick or tape | Possibly |
Cutting tool | Scissors | Usually not |
Writing tool | Pen, pencil or marker | No |
Paper | Mail, magazines, packaging and scraps | No |
Decorative items | Stickers, stamps or washi tape | Optional |
Keepsakes | Receipts, tickets, tags and notes | No |
Storage | Box, basket, envelope or zip bag | No |
You can create an entire junk journal using materials you already own.
Additional supplies are optional, not necessary.
What Can You Put in a Junk Journal?
Almost anything flat enough to attach to a page can become junk journaling material.
Try looking for materials in categories.
Everyday Life
Save:
Receipts
Shopping lists
Coffee sleeves
Restaurant takeout menus
Business cards
Product labels
Appointment cards
Packaging
Sticky notes
Memories
Add:
Ticket stubs
Photographs
Postcards
Maps
Travel brochures
Notes from friends
Gift tags
Pieces of wrapping paper
Invitations
Nature
Try:
Pressed leaves
Pressed flowers
Seed packets
Small paper labels from plants
Nature sketches
Make sure organic materials are completely dry before placing them inside a journal.
Paper You Would Normally Throw Away
Before recycling something, look at it differently.
Interesting material might come from:
Envelopes
Junk mail
Catalogs
Magazines
Paper shopping bags
Tissue paper
Packaging inserts
Old calendars
This is one reason junk journaling can be an inexpensive creative hobby.
25 Easy Junk Journal Page Ideas
If you don't know what to put on your first few pages, try one of these.
A receipt from something you enjoyed buying
Your current favorite foods
Packaging from your favorite tea or coffee
A small collage using one color
Your current playlist
A ticket from somewhere you visited
Three things that made you laugh this week
Scraps from a gift you received
A page about your pet
Words cut from magazines that describe your current mood
Your favorite quote
A handwritten grocery list
A page made entirely from envelopes
A photograph from an ordinary day
A page about what you are currently reading
Pressed flowers or leaves from a walk
A list of things you want to try
A restaurant receipt and memory from the meal
Scraps of your favorite colors
A doodle page
Something that went well today
A page made from materials headed for the recycling bin
A letter to your future self
A list of things currently taking up space in your mind
A completely random page with no theme at all
That final idea may be one of the most important.
You do not always need a theme.
Junk Journaling for People Who Think They're Not Creative
One of the easiest ways to get stuck is believing you need to be artistic.
You don't.
Junk journaling does not require you to know how to:
Draw
Paint
Letter beautifully
Coordinate colors
Make collages
Write poetry
Design scrapbook pages
Start by gluing something to a page.
Write a word beside it.
Add something else.
You are junk journaling.
Creativity can develop through the process rather than being something you must possess before you begin.
If you want additional ways to experiment with your journal, explore these Creative Journaling Ideas.
Junk Journaling When You Don't Know What to Write
Traditional journaling often begins with words.
Junk journaling can begin with an object.
Suppose you find an old receipt.
Tape it to the page and ask:
Where was I?
Who was I with?
What do I remember about that day?
Why did I save this?
What happened before or after this?
What do I notice now that I didn't notice then?
A physical item can become a writing prompt.
That makes junk journaling especially useful for people who enjoy journaling but sometimes struggle with the blank page.
Use Journal Prompts in Your Junk Journal
Prompts work just as well in a junk journal as they do in a traditional notebook.
You might write a prompt on one side of the page and build a collage around your answer.
Try:
What has been taking up most of my mental space lately?
What do I wish I had more time for?
What feels comforting right now?
What am I excited about?
What am I ready to let go of?
What ordinary moment do I want to remember?
What have I learned about myself recently?
And if sitting and writing feels easier when your hands have something to do, try 25 Journal Prompts to Use With a Fidget Ring.
You could even alternate between writing a response and using your fidget ring while you think about the next one.
Make a Gratitude Junk Journal Page
Gratitude journaling does not have to be three neatly written sentences.
Turn it into a junk journal page instead.
For example, attach:
A coffee wrapper
A photograph of your pet
A restaurant receipt
A note someone gave you
A flower from outside
Then add a sentence beside each item describing why you appreciated that moment.
If you'd like to explore this style of journaling further, read How to Start a Gratitude Journal and the Mental Health Benefits of Doing It Consistently.
Combining journaling styles can keep your practice from becoming repetitive.
Try Sensory Junk Journaling
Another approach is to build a page around your senses.
Create sections for:
Something I saw
Something I heard
Something I smelled
Something I tasted
Something I touched
Then use words, scraps and images to represent each one.
For example:
Saw: A beautiful sunset
Heard: Rain against the window
Smelled: Coffee
Tasted: Strawberries
Touched: My dog's soft ears
If you enjoy using your senses to generate ideas, you might also like A Sensory Brainstorming Session: Use Your Five Senses to Generate Ideas.
Junk Journaling Can Be a Hands-Busy Hobby
Junk journaling is not only about writing.
You may spend much of your time:
Cutting
Folding
Tearing
Sorting
Gluing
Sticking
Doodling
Stamping
Rearranging pieces
That makes it an option for people who simply enjoy having something creative to do with their hands.
If that sounds familiar, you might also enjoy 25 Hands-Busy Hobbies to Try When You Need Something to Do.
Junk journaling could easily become one of the activities you keep available for evenings when you want something more engaging than scrolling through your phone.
Does Junk Journaling Have Mental Health Benefits?
This is where it is important to separate what we know from what sounds good online.
There is research on journaling, expressive writing and art-making, but I cannot confirm research demonstrating that junk journaling specifically improves mental health.
Research on related activities is encouraging but mixed.
A 2023 meta-analysis of expressive-writing studies involving more than 4,000 participants found a small reduction in symptoms of depression, anxiety and stress over follow-up periods. Research reviews of journaling interventions have also found potential benefits while noting considerable differences among studies.
Art-making has also been studied separately. For example, one small study involving 39 adults found lower cortisol levels after 45 minutes of art-making, although a single small study should not be treated as proof that all creative activities reduce stress.
Junk journaling combines elements of writing and creative activity, so some people may personally find the process relaxing, absorbing or helpful for organizing their thoughts.
That is different from saying junk journaling is a treatment for anxiety, depression or another mental health condition.
Think of it as a creative hobby and reflective practice rather than therapy.
Junk Journaling and Perfectionism
This may be where junk journaling really shines as a creative exercise.
You can intentionally make a page imperfect.
Try:
Tearing instead of cutting paper
Writing without erasing mistakes
Putting something on the page crooked
Combining colors that don't match
Crossing something out instead of starting again
Using scraps that aren't "special"
Creating a page in five minutes
If you tend to abandon creative projects because they aren't turning out perfectly, junk journaling gives you an opportunity to practice continuing anyway.
You aren't ruining the page.
The messy page is the page.
Junk Journaling Is Different From Scrapbooking
The two hobbies can overlap, but they are not necessarily the same.
Scrapbooking often focuses on preserving memories through photographs, decorative layouts and memorabilia.
A junk journal may contain memories too, but it can also include:
Random observations
Lists
Everyday scraps
Thoughts
Drawings
Experiments
Writing prompts
Things that have no meaning whatsoever
You are also free to combine both approaches.
There are no junk-journaling police.
Junk Journal vs. Art Journal
Art journaling typically places more emphasis on creating art inside the journal using materials such as paint, ink, drawings, collage and mixed media.
Junk journaling tends to make greater use of found and repurposed materials.
But again, the boundaries are flexible.
A single notebook can easily become:
Part junk journal
Part art journal
Part diary
Part scrapbook
Part planner
Use the format that makes you want to return to it.
Should You Save Materials for Junk Journaling?
Yes—but establish some boundaries before you accidentally create an entire room full of scraps.
Choose one container.
It could be:
A shoebox
A basket
An accordion folder
A drawer
A plastic storage box
Large envelopes
Sort items into simple categories if that helps:
Paper
Images
Words
Memories
Stickers
Tickets and receipts
When the container becomes full, use what you have before saving more.
Junk journaling should help you use scraps, not create another source of clutter.
Create a Junk Journal Basket
If you want junk journaling to become an activity you actually do, consider keeping everything together.
Your basket could contain:
Your journal
Scissors
Glue
Tape
Pens
Markers
Paper scraps
Stickers
Magazine clippings
Saved ephemera
Then when you have 15 minutes, you can pull out the basket instead of searching for supplies.
This same idea works well for other hands-on activities. If you enjoy having several choices available, you might also explore What to Keep in a Busy Basket.
A 7-Day Junk Journaling Challenge
If you are interested but don't know where to begin, try creating one small page each day for a week.
Day 1 — Something From Today
Attach one piece of everyday ephemera and write what it represents.
Day 2 — One Color
Create a page using scraps that share one color.
Day 3 — Words
Cut out five words that catch your attention and arrange them on the page.
Day 4 — Something You're Grateful For
Create a small collage representing something you appreciate.
Day 5 — No Writing Allowed
Create a page using only images, shapes and scraps.
Day 6 — Ordinary Life
Save something you would normally throw away and give it a place on the page.
Day 7 — Completely Messy
Give yourself ten minutes. Don't plan the page and don't correct anything.
When the week is over, look back through your pages.
Which type did you most enjoy making?
That can guide what your junk journaling practice looks like next.
How Often Should You Junk Journal?
There is no ideal schedule.
You might junk journal:
Every evening
Once a week
During weekends
While watching television
When you feel creative
While traveling
When you have something you want to remember
Whenever your scrap box gets full
Unlike a habit tracker, junk journaling does not require a streak.
You can put it away for a month and return when you feel like it.
If you would prefer to turn journaling into a more intentional routine, read How to Create a Journaling Ritual.
Frequently Asked Questions About Junk Journaling
What is the point of junk journaling?
There does not have to be one purpose. People can use junk journals for creative expression, memory keeping, writing, collage, collecting interesting scraps, experimenting with art materials or simply enjoying a hands-on hobby.
What do you put in a junk journal?
You can include writing, receipts, tickets, envelopes, magazine clippings, photographs, doodles, stickers, packaging, scrap paper, lists and other flat items that interest you.
Do I need to buy junk journaling supplies?
No. Found and repurposed materials are part of what makes junk journaling accessible.
You may want basic supplies such as scissors and adhesive, but decorative purchases are optional.
Can beginners make junk journals?
Absolutely. There are no technical skills required to begin. A notebook, a piece of scrap paper, glue and a pen are enough.
Does a junk journal have to look vintage?
No. Vintage-style junk journals are popular, but that is only one aesthetic. Your journal can be modern, colorful, minimal, neutral, messy or have no visual theme at all.
Is junk journaling the same as scrapbooking?
Not necessarily. They can use similar materials, but scrapbooking frequently centers on preserving photographs and memories. Junk journaling can include memories but may also contain everyday scraps, thoughts, lists, experiments and unrelated materials.
Can I write in a junk journal?
Yes. You can write as much or as little as you want. Some people combine long journal entries with collage pages, while others add only dates, words or short notes.
Can I junk journal if I'm not artistic?
Yes. Junk journaling does not require drawing or artistic training. Cutting, gluing and arranging existing materials can be the entire creative process.
Your First Junk Journal Page Can Take Five Minutes
If you have been saving beautiful junk-journal ideas online but haven't actually made one, try something much simpler today.
Find:
One notebook
One scrap of paper
One pen
One glue stick or piece of tape
Attach the scrap to the page.
Write today's date.
Then write one sentence about why you chose it.
That's enough.
Your first junk journal page doesn't have to be beautiful, meaningful or finished.
It simply has to exist.
And once you stop worrying about creating the perfect journal, you may discover that the mismatched scraps, crossed-out words, crooked pieces of paper and unfinished thoughts are exactly what make the journal feel like yours.
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